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Milk vs. Cheese crackers — In-Depth Nutrition Comparison

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What are the main differences between milk and cheese crackers?

  • Milk has less iron, vitamin B1, vitamin B3, folate, manganese, selenium, phosphorus, and vitamin E than cheese crackers.
  • Cheese crackers' daily need coverage for iron is 61% higher.
  • Milk contains less saturated fat.
  • Milk has a lower glycemic index than cheese crackers.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Crackers, cheese, regular types in this comparison.

Infographic

Milk vs Cheese crackers infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
Contains less SodiumSodium -95.5%
Contains more MagnesiumMagnesium +127.3%
Contains more IronIron +16166.7%
Contains more CopperCopper +1150%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +110.5%
Contains more ManganeseManganese +18633.3%
Contains more SeleniumSelenium +309.1%
~equal in Calcium ~136mg
~equal in Potassium ~156mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
Milk
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 5.7% 44% 0% 141% 78% 115% 28% 39% 43% 24% 114%
Contains more Vitamin AVitamin A +241.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +38.2%
Contains more Vitamin EVitamin E +21800%
Contains more Vitamin B1Vitamin B1 +2710%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +6473.1%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin B6Vitamin B6 +359.5%
Contains more Vitamin KVitamin K +9300%
Contains more FolateFolate +2940%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Milk Cheese crackers DV% diff.
Polyunsaturated fat 0.035g 10.09g 67%
Iron 0.03mg 4.88mg 61%
Vitamin B1 0.02mg 0.562mg 45%
Sodium 44mg 973mg 40%
Vitamin B3 0.093mg 6.113mg 38%
Folate 5µg 152µg 37%
Fats 0.97g 22.74g 33%
Manganese 0.003mg 0.562mg 24%
Calories 42kcal 489kcal 22%
Starch 52.56g 22%
Saturated fat 0.633g 5.288g 21%
Selenium 3.3µg 13.5µg 19%
Carbs 4.99g 59.42g 18%
Protein 3.37g 10.93g 15%
Phosphorus 95mg 200mg 15%
Vitamin E 0.01mg 2.19mg 15%
Monounsaturated fat 0.277g 5.744g 14%
Copper 0.01mg 0.125mg 13%
Vitamin B2 0.185mg 0.338mg 12%
Vitamin B6 0.037mg 0.17mg 10%
Fiber 0g 2.3g 9%
Vitamin K 0.1µg 9.4µg 8%
Zinc 0.42mg 1.19mg 7%
Vitamin D 48 IU 1 IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin A 58µg 17µg 5%
Vitamin B12 0.47µg 0.34µg 5%
Magnesium 11mg 25mg 3%
Vitamin B5 0.361mg 0.472mg 2%
Choline 17.7mg 8.7mg 2%
Cholesterol 5mg 3mg 1%
Calcium 125mg 136mg 1%
Net carbs 4.99g 57.12g N/A
Potassium 150mg 156mg 0%
Sugar 5.2g 4.53g N/A
Trans fat 0.542g N/A
Tryptophan 0.043mg 0.129mg 0%
Threonine 0.143mg 0.295mg 0%
Isoleucine 0.174mg 0.424mg 0%
Leucine 0.319mg 0.744mg 0%
Lysine 0.282mg 0.418mg 0%
Methionine 0.088mg 0.194mg 0%
Phenylalanine 0.174mg 0.49mg 0%
Valine 0.22mg 0.478mg 0%
Histidine 0.101mg 0.245mg 0%
Fructose 0g 0.37g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.004g 0.715g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.027g 9.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
Contains more WaterWater +2433%
Contains more ProteinProtein +224.3%
Contains more FatsFats +2244.3%
Contains more CarbsCarbs +1090.8%
Contains more OtherOther +348%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
25% 27% 48%
Saturated fat: Sat. Fat 5.288 g
Monounsaturated fat: Mono. Fat 5.744 g
Polyunsaturated fat: Poly. Fat 10.09 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +1973.6%
Contains more Poly. FatPolyunsaturated fat +28728.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
92% 7%
Starch: 52.56 g
Sucrose: 0 g
Glucose: 0.3 g
Fructose: 0.37 g
Lactose: 0 g
Maltose: 3.84 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.